Name: Playbook - Ashley Horner - W1/D4 Victorious
Uploaded: 2022-11-25T09:49:27.208Z
Duration: 45 min
Description: W1/D4 Victorious

A few more exercises would have made me feel accomplished

Kirsten

Colleen

Crystal

Thursday 

3 sets of: 
- Bench Press x 12 
- Dumbbell Flys x 15 

3 sets of: 
- Barbell Strict Press x 12,8,6 
- Hand Release Push-Ups x 15 
- Handstand Shoulder Taps x 12/s 

- 15 min Cardio of your choice

3 sets of: 
- Bench Press x 12 
- Dumbbell Flys x 15

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flat Chest Fly

Circuit I

3 sets of: 
- Barbell Strict Press x 12,8,6 
- Hand Release Push-Ups x 15 
- Handstand Shoulder Taps x 12/s

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Strict Press

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand Release Push-Ups

- Kick up into a handstand, with your heels touching the wall
- Once you have kicked up, establish a strong, rigid midline position
- While maintaining this position, take one hand off the floor and touch the same sides shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps 

(R+L=1rep)

Handstand Shoulder Taps

Circuit II

Cardio Of Your Choice

W1/D4 Victorious

Catherine

Tough for the first workout but doable. Don’t give up!

Kerrie

Maybe show an alternate workout like the pistol squats.

Ruth

W1/D1 Victorious

Lord!!! Those wall stands got me feeling some sort of ways!!!

I love the workouts I CAN do. I’ve realized You don’t need to improve. I Do and AM thanks to you!!

First time ever doing Handstand push ups.  Killed it no mods got in all reps. First time ever picking up a wallball also smashed it got all reps with 20lb ball.

Angela

W1/D2 Victorious

Second time on this 4 week trainer and loving it more the second time 😄

Amie Huster

W1/D3 Victorious

WOW, I def pushed my limits with this one. Thank you!!

W1/D5 Victorious

Bree

Vanessa

W2/D1 Victorious

I loved this one. I’m so weak upper body that I reeeeally challenged myself!!

Harder than I thought it would be! Overall good

Katrina

W2/D2 Victorious

W2/D3 Victorious

50 wall walks! 😂 Yeah that’s not happening so I ended up with 4 for 5 rounds and the next 5 rounds I did handstand press ups - 5 for 5 rounds.

Anna Dager

Sarah

David

W2/D4 Victorious

W2/D5 Victorious

Wheewwww…. Hurts so good as John Mellencamp says lol 🔥

Stacey

W3/D1 Victorious

The leg levers are flutter kicks. Great workout!

W3/D2 Victorious

W3/D3 Victorious

W3/D4 Victorious

W3/D5 Victorious

Started with the heater on, ended with the fan🔥🔥🔥

W4/D1 Victorious

W4/D2 Victorious

W4/D3 Victorious

W4/D4 Victorious

Finished this 4 week program today! It was awesome. Thanks Ashley! You always deliver 💪🏻

W1/D4 Victorious

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